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2024-06-10 3:24 AM
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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2023 Mentor Group - ALWAYS OPEN
Strength challenge day one

5 minutes consisting of
lunges (front back and sides- 10 on each leg) :
10 push-ups
1 minute plank (then 15seconds extra to get the full 5 minutes)



who's with me?

You may want to go for 10 or 15 minutes a day if 5 is not challenging enough

(I may do this 5 minutes thing twice, we'll see what the day brings)


Edited by Rollergirl 2024-06-11 5:17 AM


2024-06-10 10:48 AM
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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2023 Mentor Group - ALWAYS OPEN
The sub-7hour 70.3 continues to elude me...alas. 7:08:13 and 2nd in my division...again.

Race report is up: https://beginnertriathlete.com/RaceLog/races-edit.asp?raceid=292246

The TL:DR version is...this was a tough one. Including getting bopped in the nose during the swim (today my left eye is a bit swollen and I have a small black eye), 35mph wind gusts (20mph sustained) on the bike that came as a headwind and cross-winds mostly. The winds didn't really pick up until after the race had started, so no real benefit from the tail wind (at least, I don't think so!). And violent rejection of gatorade by my stomach at mile 11 on the run.

Overall, I'm actually pretty happy with my performance on a tough day, even though I didn't hit my target goals in any of the legs. Best I can say is I came in under goal for T2, but since I skipped the important step of putting body glide on my thighs and ended up paying for that later, I guess it isn't such a win after all.


Next up: two weeks from now, Tour de Corn Century ride in East Prairie, MO, wherein I will not see any corn until mile 70. :D
2024-06-10 1:47 PM
in reply to: drfoodlove

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2023 Mentor Group - ALWAYS OPEN
Who had ”barfing” on their Gretchen bingo card?
2024-06-10 5:18 PM
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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2023 Mentor Group - ALWAYS OPEN
EVERYONE should have had barfing on their bingo card!!
2024-06-10 6:25 PM
in reply to: Rollergirl

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2023 Mentor Group - ALWAYS OPEN
Originally posted by Rollergirl

Strength challenge day one

5 minutes consisting of
lunges (front back and sides- 10 on each leg) :
10 push-ups
1 minute plank (then 15seconds extra to get the full 5 minutes)



who's with me?

You may want to go for 10 or 15 minutes a day if 5 is not challenging enough

(I may do this 5 minutes thing twice, we'll see what the dat brings)



Well, I saw this after I had done mine, I did pushup's, squats and plank. Squats and lunges are almost the same, so I'll claim it.

Thinking about how we do the challenge, I think your 5 minute workout idea is the way to go. A little bit every day, to build the long term habit.

When I think of what I've done with my running this year, I aimed to run 6-7 days a week, every week. In January I was doing 15 minute jogs just to build that consistency, now I did 9 hours running over 7 days last week (Sunday 2 Jun - Sat 8 Jun) I'd like to achieve the same sort of thing with this strength plan, Start with just focusing on frequency, 5 minutes a day, and over time that can turn into proper 20-30 minute workouts.

Day 2 (core):
10 x Pushups
10 x Dead bug
60 sec plank
10 x Bird dog
5 x pushups (to get to 5 minutes)
2024-06-10 6:40 PM
in reply to: bulfrog

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2023 Mentor Group - ALWAYS OPEN
Gretchen.

I had also forgotten you were racing this weekend. But racing both days, such a gretchen thing to do. Well done on an awesome weekend.

Re: FTP and all out 20 minute effort. One other thing to consider is that you have a new power meter, and there is a very good chance that it reads differently to your old one. My understanding is that power meters are notorious for giving different numbers. So it's possible that if you hadn't changed meters your 20W increase (which I agree is huge) would have been less.

Like Mike also said, your inside and outside numbers can be different.

I agree with you doing another FTP test, but the 20 minute test is considered to be a better/more accurate test than the ramp. So maybe instead of a ramp test you do a 20 minute one, and try to beat what you recorded during your race? Because you recorded a 20 minute average during a 40ish minute ride. If you were all out for 20 minutes in theory it would be higher still.

Either way, there is some suffering through a FTP test in your future


2024-06-10 8:20 PM
in reply to: bulfrog

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2023 Mentor Group - ALWAYS OPEN
@Nat, Glad the knee was a false alarm.

@Mike. Stellar week sounds very positive. Hoping that it continues.

@Nicole, How's the body feeling after a bit of PT progress?

Me, Everything pretty much went to plan over the weekend. Mr 7 and his friends burnt through all their energy rock climbing on Saturday, I got an evening run in, and Sunday I had a bit of a sleep in, breakfast in bed and a good time at lunch with the firends and family. As we were at a craft brewery, I though the done thing was to try a few different options so had some of the 'tasting paddles' ended up trying 8 different beers. (although probably only 3 standard drinks) Favourite of the day was the Italian Red larger, something I wouldn't normaly have picked. So there you go. Good to try.

For the week,
S/B: 0
Run, x6, 6hr 42min, 50.4km. (4th 50km week in a row)
S/M, x3 stretchy sessions, 33 minutes.
2024-06-11 2:28 AM
in reply to: bulfrog

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2023 Mentor Group - ALWAYS OPEN
Strength challenge day two

5 minutes consisting of
lunges (front back and sides- 10 on each leg)
10 squatts
10 push-ups
80 seconds plank (30+25+25)

why did I do more than yesterday in the same 5 minutes, I don't know

so we have

DAY ONE TWO
BF yes yes
NAT yes yes

I'll do a proper table in excel
2024-06-11 2:28 AM
in reply to: bulfrog

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2023 Mentor Group - ALWAYS OPEN
Originally posted by bulfrog

@Nat, Glad the knee was a false alarm.

@Mike. Stellar week sounds very positive. Hoping that it continues.

@Nicole, How's the body feeling after a bit of PT progress?

Me, Everything pretty much went to plan over the weekend. Mr 7 and his friends burnt through all their energy rock climbing on Saturday, I got an evening run in, and Sunday I had a bit of a sleep in, breakfast in bed and a good time at lunch with the firends and family. As we were at a craft brewery, I though the done thing was to try a few different options so had some of the 'tasting paddles' ended up trying 8 different beers. (although probably only 3 standard drinks) Favourite of the day was the Italian Red larger, something I wouldn't normaly have picked. So there you go. Good to try.

For the week,
S/B: 0
Run, x6, 6hr 42min, 50.4km. (4th 50km week in a row)
S/M, x3 stretchy sessions, 33 minutes.


sounds like a nice weekend
2024-06-11 9:18 AM
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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2023 Mentor Group - ALWAYS OPEN

I'm game for the strength challenge, though there will be a few days here and there where it doesn't get done. 

Day One:  rest day, so nothing
Day Two:  40 minutes total with dumbbells and core work:

  • WARMUP:  30 knee on floor pushups, 20 overhead press, 20 upright rows, 40 alternating curls, 15 curl into press (15 lb. dumbbells), 30 knee on floor pushups
  • CORE:  2 x "rotating plank" (prone, left, back bridge on ball, right, prone):  1st set 20" on, 10" off, then main set 1' on, 30" off
  • MAIN:  2 x 20 flat dumbbell press, 2 x 20 bent-over dumbbell rows,15 regular push-ups, 12 overhead press, 15 upright rows, 24 alternating curls, 8 curl into press (27 lb dumbbells except upright rows...can't put that much strain on my shoulders)
  • COOL DOWN:  5-7 minutes stretching, yoga, PT stuff, and foam roller

That's my typical Tuesday morning routine which I do after my cardio work, which was 40 min bike and 1 mile run, so about 90 minutes total in the Pain Cave at 6 AM.  Needless to say I'm hungry afterwards. 



Edited by jmhpsu93 2024-06-11 9:23 AM
2024-06-11 9:21 AM
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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2023 Mentor Group - ALWAYS OPEN

@Gretchen:  let's get this bingo round right...black eye, puking DURING the run (it's supposed to be after), peeing while running (it's supposed to be before), two podiums.  Quite a weekend.  I've had that reaction to Gatorade before - it either agrees or it doesn't and of note I can't drink it if it's not ice cold.



2024-06-11 9:33 AM
in reply to: jmhpsu93

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2023 Mentor Group - ALWAYS OPEN
Originally posted by jmhpsu93

I'm game for the strength challenge, though there will be a few days here and there where it doesn't get done. 

Day One:  rest day, so nothing
Day Two:  40 minutes total with dumbbells and core work:

  • WARMUP:  30 knee on floor pushups, 20 overhead press, 20 upright rows, 40 alternating curls, 15 curl into press (15 lb. dumbbells), 30 knee on floor pushups
  • CORE:  2 x "rotating plank" (prone, left, back bridge on ball, right, prone):  1st set 20" on, 10" off, then main set 1' on, 30" off
  • MAIN:  2 x 20 flat dumbbell press, 2 x 20 bent-over dumbbell rows,15 regular push-ups, 12 overhead press, 15 upright rows, 24 alternating curls, 8 curl into press (27 lb dumbbells except upright rows...can't put that much strain on my shoulders)
  • COOL DOWN:  5-7 minutes stretching, yoga, PT stuff, and foam roller

That's my typical Tuesday morning routine which I do after my cardio work, which was 40 min bike and 1 mile run, so about 90 minutes total in the Pain Cave at 6 AM.  Needless to say I'm hungry afterwards. 





show off.....
2024-06-11 10:34 AM
in reply to: Rollergirl

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2023 Mentor Group - ALWAYS OPEN

Originally posted by Rollergirl  show off.....

LOL - it's how Humpty Dumpty stays put together. 

2024-06-11 3:57 PM
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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2023 Mentor Group - ALWAYS OPEN
Originally posted by jmhpsu93

@Gretchen:  let's get this bingo round right...black eye, puking DURING the run (it's supposed to be after), peeing while running (it's supposed to be before), two podiums.  Quite a weekend.  I've had that reaction to Gatorade before - it either agrees or it doesn't and of note I can't drink it if it's not ice cold.




They ice the gatorade in Maryland?!?!?!?! I might have to make a road trip to see this wonder of the world!!

Okay...to be fair to all race directors...if I was faster the gatorade might be colder when I got to the run aid stations (and less watered down!).

Edited by drfoodlove 2024-06-11 3:57 PM
2024-06-11 4:06 PM
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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2023 Mentor Group - ALWAYS OPEN
79.1miles (5 hours) on the MiTi course this morning, starting at 6:45am because the first 10ish miles of the course is on a pretty busy road, so I wanted to get off that before rush hour really started. It was a really great ride, especially considering I did a 70.3 two days ago. Two days. I was pretty much right on pace with last year's race (~10' behind for each "leg", but I put that down to fatigue, having to obey those pesky traffic laws to avoid becoming yet more road kill and especially *trying* to keep it in Z1 and Z2 for the whole ride, as per my training plan--mostly succeeded as an average :D ). I'm super happy with how today went, and especially that I can still stand up out of a rolling chair at the hotel after several hours working this afternoon.

I also had a pretty good idea for my next tattoo...or I thought I did. I realized there is a road called Sunfish Lake Drive that marks the start of the section of the bike where I've had the most fun of my riding career (about 7 miles of just plain net downhill with just enough uphills to keep you from going so fast you die if you blink funny and straight into the turn around at MiTi). I was thinking a sunfish tattoo would be cool...until I looked what a sunfish looks like. The ocean ones are ugly af and the northern freshwater versions are glorified bluegills, which is not a very bad@55 animal. Back to square one.

Edited by drfoodlove 2024-06-11 4:21 PM
2024-06-11 9:31 PM
in reply to: Rollergirl

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2023 Mentor Group - ALWAYS OPEN
Originally posted by Rollergirl

Originally posted by jmhpsu93

I'm game for the strength challenge, though there will be a few days here and there where it doesn't get done. 

Day One:  rest day, so nothing
Day Two:  40 minutes total with dumbbells and core work:

  • WARMUP:  30 knee on floor pushups, 20 overhead press, 20 upright rows, 40 alternating curls, 15 curl into press (15 lb. dumbbells), 30 knee on floor pushups
  • CORE:  2 x "rotating plank" (prone, left, back bridge on ball, right, prone):  1st set 20" on, 10" off, then main set 1' on, 30" off
  • MAIN:  2 x 20 flat dumbbell press, 2 x 20 bent-over dumbbell rows,15 regular push-ups, 12 overhead press, 15 upright rows, 24 alternating curls, 8 curl into press (27 lb dumbbells except upright rows...can't put that much strain on my shoulders)
  • COOL DOWN:  5-7 minutes stretching, yoga, PT stuff, and foam roller

That's my typical Tuesday morning routine which I do after my cardio work, which was 40 min bike and 1 mile run, so about 90 minutes total in the Pain Cave at 6 AM.  Needless to say I'm hungry afterwards. 





show off.....


So, you're saying you've done more (40 minutes) in 1 session, than Nat and I are going to do in 7 days of 5 minute sessions? :P


2024-06-12 12:24 AM
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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2023 Mentor Group - ALWAYS OPEN
Originally posted by bulfrog

Originally posted by Rollergirl

Originally posted by jmhpsu93

I'm game for the strength challenge, though there will be a few days here and there where it doesn't get done. 

Day One:  rest day, so nothing
Day Two:  40 minutes total with dumbbells and core work:

  • WARMUP:  30 knee on floor pushups, 20 overhead press, 20 upright rows, 40 alternating curls, 15 curl into press (15 lb. dumbbells), 30 knee on floor pushups
  • CORE:  2 x "rotating plank" (prone, left, back bridge on ball, right, prone):  1st set 20" on, 10" off, then main set 1' on, 30" off
  • MAIN:  2 x 20 flat dumbbell press, 2 x 20 bent-over dumbbell rows,15 regular push-ups, 12 overhead press, 15 upright rows, 24 alternating curls, 8 curl into press (27 lb dumbbells except upright rows...can't put that much strain on my shoulders)
  • COOL DOWN:  5-7 minutes stretching, yoga, PT stuff, and foam roller

That's my typical Tuesday morning routine which I do after my cardio work, which was 40 min bike and 1 mile run, so about 90 minutes total in the Pain Cave at 6 AM.  Needless to say I'm hungry afterwards. 




show off.....

So, you're saying you've done more (40 minutes) in 1 session, than Nat and I are going to do in 7 days of 5 minute sessions? :P

Yeah, somehow Mike, I don’t think you need the 5 minutes/ day strength challenge

Day 3 in the books
6 minutes
lunges (front back and sides- 10 on each leg)
20 squatts
15 push-ups (10 on knees 5 regular)
73 seconds plank (13 extra seconds to get a nice round 6 minutes workout)

I need a shower now

Andrew, where’s your day 3 report?



Edited by Rollergirl 2024-06-12 1:29 AM
2024-06-12 9:23 AM
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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2023 Mentor Group - ALWAYS OPEN

Nice work strength people!!  It'll eventually become a habit.

Day three for me was about 20 minutes of the evil lady ab workout DVD (yes we still have a DVD player in our gym, and my wife still has her Cindy Crawford and Kathy Smith videos LOL) and my usual PT stuff.  I did this after a 20-minute bike and an almost 4-mile run with some hill intervals, which were brutal.  Perfect running weather outdoors this morning so can't complain.  June >>>> May in terms of weather around here. 

Also, my "I put my valve extenders on my race wheels all by myself" celebration lasted about a month as I went with my tail between my legs to my bike guru who thankfully took like 20 minutes to fix it when I thought it would take like 3.  I was having a slow leak which we really couldn't figure out, so we replaced the valve extender (and the rim tape, and put on a different tube with a longer presta valve stem) and it held air overnight so hopefully all good. 

I was also going to race this weekend, but when I went to sign up it was sold out SMH, which it wasn't on Friday. 

Finally, I gave in and bought cheap triathlon-ish shoes with just strap fasteners vs. the boa things I can't get tight with wet hands in T1, so that'll help maybe 10 seconds or so and make me less angry.  And they were cheap, only $47USD.  Yay!!  I do need to replace my old falling apart bike shoes soon as they're over six years old now and probably have like 15,000+ miles on them. 

Hope everyone is having a great week - how was your ride, Gretchen?

2024-06-12 10:58 PM
in reply to: Rollergirl

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2023 Mentor Group - ALWAYS OPEN
Originally posted by Rollergirl


Andrew, where’s your day 3 report?




Day 3,
Pushups, Squats, Lunges, Calf Raise

Sorry, busy week here in the office, I will catch up properly tomorrow

Keep up the good work guys.
2024-06-13 3:18 AM
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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2023 Mentor Group - ALWAYS OPEN
Originally posted by bulfrog

Originally posted by Rollergirl


Andrew, where’s your day 3 report?




Day 3,
Pushups, Squats, Lunges, Calf Raise

Sorry, busy week here in the office, I will catch up properly tomorrow

Keep up the good work guys.


yeah but as you are from the future, you should have done day 4 by now.

Day 4 in the books for me. same as yesterday except the extra 13 seconds plank and the sit-ups

Test 10k yesterday with the running club yesterday. Goal was 55 minutes (5:30 min/km) but I felt short of that (56 minutes, 5:36/k) .




Edited by Rollergirl 2024-06-13 11:29 AM
2024-06-13 10:06 AM
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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2023 Mentor Group - ALWAYS OPEN

Originally posted by Rollergirl
Originally posted by bulfrog
Originally posted by Rollergirl Andrew, where’s your day 3 report?
Day 3, Pushups, Squats, Lunges, Calf Raise Sorry, busy week here in the office, I will catch up properly tomorrow Keep up the good work guys.
yeah but are you are from the future, you should have done day 4 by now. Day 4 in the books for me. same as yesterday except the extra 13 seconds plank and the sit-ups Test 10k yesterday with the running club yesterday. Goal was 55 minutes (5:30 min/km) but I felt short of that (56 minutes, 5:36/k) .

I always feel like Andrew is 2-3 days ahead of me. 

Nice run, Nathalie - you probably didn't totally waste yourself and didn't have the adrenaline to go sub-:55.

Day 4 for me was about 35 minutes of lower body work and a little core stuff, sandwiched in between a frequency run on the treadmill and a short swim.  Legs day at the gym is always a challenge as I have a certain order I like to do the exercises but I have to adjust to what machines are available (most of my leg work is machine-based, so leg press, leg extension, hamstring curls, The Sled, and the roman chair, then I do body weight stuff like lunges and step-ups).

I'm really pushing to get 5 days/week running in, even if one or two of them are just 15 minutes or whatever.  Scheduling, though, another thing. 



2024-06-13 10:49 AM
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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2023 Mentor Group - ALWAYS OPEN
Mind if I join you all in here? I'm not necessarily doing the daily strength challenge, as I've been doing full body strength training 3x/week since the start of the calendar year, but would love to come in and hang out with you all. Today was a warm 4 mile run for me. No strength training this week since I smashed my thumb last Friday. Should be ready to get back to the gym and the pool next Monday.
2024-06-13 10:49 AM
in reply to: jmhpsu93

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2023 Mentor Group - ALWAYS OPEN
I'm HOOOOOOMMMMMEEEE...finally. After what felt like a really long trip to Michigan that also kind of flew by, I'm back home. Tuesday's ride went well, Mike--see above post!

Wednesday I did my long run (2:15), which went well too. Hard to complain about a mostly Z1 run--except that Z1 runs are really an exercise in patience and humility, especially when you run where there are other people, which is not something I do a lot. The cows don't care how fast I run. :D I was planning to do a 1:15 Z1 recovery ride after that run, but it started raining and I don't like to ride in the rain for safety--lower visibility, slicker roads, etc. So, now that ride is scheduled for Friday. After the run, I hopped in the car and drove home...9 hours. Oof...I do not recommend!! I was stiff as a board after I got out of the car.

This morning was 2200yds at the pool, which felt great. I always feel a bit rocket powered after I have been out of the pool for a couple of days. That wears off pretty quick though! Later today is a 90' interval ride.
2024-06-13 11:31 AM
in reply to: robertChiefsFan

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2023 Mentor Group - ALWAYS OPEN
Originally posted by robertChiefsFan

Mind if I join you all in here? I'm not necessarily doing the daily strength challenge, as I've been doing full body strength training 3x/week since the start of the calendar year, but would love to come in and hang out with you all. Today was a warm 4 mile run for me. No strength training this week since I smashed my thumb last Friday. Should be ready to get back to the gym and the pool next Monday.


A newbie!!!!

Yes, we would love if you would join us. Can you copy the intro on the first page and fill it in for yourself so we can get to know you a little?
You should be able to find all our intros in the first few pages!
2024-06-13 11:33 AM
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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2023 Mentor Group - ALWAYS OPEN
Originally posted by jmhpsu93

Nice run, Nathalie - you probably didn't totally waste yourself and didn't have the adrenaline to go sub-:55.


yes, probably, I was on my own for the most part so, it's hard to get motivated to push hard, when it's not even a race.

It was 3 laps around a small lake, I am just glad I didn't stop after one (I thought about it) or 2 (I considered it when the 2 guys just behind me called it a day)
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